Vertical Jump

Type:Legs

Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they also provide an aerobic element to work the heart and lungs. The vertical jump test is used as part of a fitness test routine to measure progress. An increase in vertical jump height indicates an effective improvement in fitness.

Level :

Intermediate

Equipment :No

Buttocks

Calves Hamstrings Shoulders Thighs

Vertical Jump Steps:

Step
1:

Stand with feet hip width apart

Step
2:

Tense the stomach and back muscles

Step
3:

Start the squat by bending at the knees and hips with arms straight out behind you

Step
4:

Lower down to a comfortable position, usually where the thighs are parallel to the floor

Step
5:

Explode upwards by pushing against the floor whilst throwing your arms forwards and up over your head

Step
6:

Land on back on both feet hip width apart, drop down into the squat position and repeat the movement

Step
7:

Ensure that a straight back is maintained at all times throughout the exercise